Road Trips, Lifestyle Balance and Surviving

As I write it is the first day of summer. The first truly glorious day of 2011. It is not too hot or too cool, the sky is that Big Sky Country blue, lilacs are bursting with blooms and fragrance, I’m inside at my desk.

As I am preparing for a road trip I am thinking back to previous blogs on eating nutritiously and getting physical activity while traveling. It is difficult. I do not always practice what I preach. For starters, Cheetos are the road trip food of choice. Those crunchy orange morsels made up of ingredients with names no one can pronounce, yet we love them. I will make sure to bring baby carrots to counteract the other orange food. Let me go off on a tangent please. I was thinking a while back (I try not to do it often, causes circuit overload) if I could only pick one color food to eat, what would it be? Now, I am sure there are diets out there based on the day of the week and what color food you are allowed to eat that day in order to shed pounds. Back to colors of food-I decided I would choose orange and shades of orange. I love Clementine’s, Cara Cara oranges, blood oranges and blood orange marmalade, squash and tomato flavored pasta is orange, cantaloupe, there are other melons that are that cantaloupey color, apricots, carrots and in my mind peaches and nectarines, while they may look yellow, in a box of Crayola crayons, the color “peach” is more orange than yellow, so, if it is in Crayola crayons it must be the true color. This all got started with Cheetos. What color food would you choose, hypothetically of course.

Back to the road trip. My husband’s eating habits and mine are pretty much on different planets. Anything fast and greasy is where he gravitates; I will have the salad, dressing on the side please. I really make an effort to eat more nutritiously while traveling because of all the sitting in the car. I don’t sit still well. Ask my boss. I am always popping up to ask questions rather than send an e-mail. I did read somewhere that fidgety people tend to be thinner, I will have to look that up to provide more information but will save it for another time. I bounce out of my seat so much I tend to make myself batty (ier). I will report back post road trip on how I do with following the advice I dish out on sticking with the program while on the road. I vow to stretch when I get out to use the bathroom (every stop for gas and then some), I will pack fresh fruit, cut up veggie sticks, cheese sticks, crackers (low sodium, don’t want swollen feet), water and seltzer, sugary drinks increase your thirst. I will pack my resistance cord workout thingy, it is tubing with handles that you use for stretching, I just have to remember where I put it! In my defense, I use my exercise bike at home, don’t need the resistance tubing. If we stay in a hotel I will use their exercise equipment, if offered and if the fitness room is clean. I will bring a swimsuit, I don’t swim but I do splash around and that should be counted as activity.

Post road trip report: I noticed I lacked consuming vegetables but made sure to eat plenty of fruit. I did use my resistance tubing to get some exercise and walked when I could. Didn’t buy Cheetos either but did get ice cream and asked for child scoop. I tried to practice portion control and didn’t do too badly. Why do I tell you this? Well, I know it is difficult to stick with lifestyle changes when traveling. I ask that you try, be kind to yourself if you can’t do it all and to get back with it when you return home to your regular routine. PLEASE PLEASE PLEASE, you have worked so hard to come this far, if you slack off for a few days, brush yourself off and get back into the groove of Lifestyle Balance.

For more information on travel and lifestyle change, please refer to the June 7, 2010 blog. For an electronic copy please send me an e-mail or call, Diane Arave darave2@mt.gov or 406-444-0593 and I will put one in the mail to you.

Tis the season—slop on your sunscreen, stay hydrated, don’t drink and drive or boat, don’t leave your dog in the car- a dog’s normal body temperature is 101.2 to 102.5 degrees Fahrenheit. They can withstand a body temperature of 107 to 108 degrees Fahrenheit for a short time before they suffer brain damage or death. Be kind, leave them home. If you must travel with your pet, have water in the car for them and leave windows open, better yet, have someone with them while you run inside for whatever. This way, person watching your pet can leash him or her up and go stand in a shady place or walk. If your dog is overcome by heat exhaustion soak him or her down with water and get to veterinarian as soon as possible. Brought to you by someone who carries “Your Dog May Be Dying” cards in her purse. I leave them on windshields.

Have fun, be safe. Happy Independence Day. Thank a soldier.

CHICKEN AND GRAPE SALAD WITH CASHEW-TARRAGON DRESSING

From WholeFoods Market http://www.wholefoodsmarket.com
Serves 4

Cashew nuts are the base for this entree salad's very creamy, very tasty dressing seasoned with a touch of tamari and sweetened with grape juice.

Ingredients

3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted cashews
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari (you might try balsamic vinegar)
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved

Method

Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.

Nutrition

Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein

Tips to Take Care of YOU

“Life is what happens while you are busy making other plans”-John Lennon

“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference”. -Virginia Satir

“Life sucks sometimes” Diane Arave and many others

I have been reading survey responses from participants who went through the 10 month Lifestyle Balance Program. Some responses bring tears to my eyes. I found that many of the responses had a similar theme, “it’s a great program but…” The “but” is that some participants found themselves in unfortunate situations of illness or injury of self or a loved one and they stopped exercising, they were stress eating and each of these respondents gained the weight back and then some. I have a habit of wanting to help. That is the foundation of this month’s blog.

Just so you know, I am writing from personal experience. My life was turned upside in September 2009 when my husband was diagnosed with cancer. So when I write about taking care of yourself, trust me, I understand more than I would like about being a caregiver.

If you find yourself the caregiver of someone who needs your help you also need to know that if you don’t take care of yourself you will be worthless to the person who needs you. Getting physical activity and eating nutritious foods also helps you to manage the mega stress you are under. Eating sugar, fast food, eating on the run all contributes to your stress levels which is not really what you need at the moment, wouldn’t you agree?

Not enough time is a big issue. I understand. I also understand the loss of control of your life. I learned rapidly that control is all an illusion. I would (in my mind) plan to go to the store for milk and it would take me 3 days before I could get there. I will forever hold Bob’s Valley Market at Lincoln Rd and Montana Avenue in Helena in a special place in my heart. They sell gas and also milk and fresh fruit and vegetables, bread and more.

But, I digress.

Getting physical activity in when your life is out of your control:
· My dogs are used to going for regular walks and I felt compelled to keep that routine. It was good for me too. I could cry, curse, stomp, shout, laugh and they didn’t think I was nuts. We went for our walks, every day. It was my grasp on what resembled “normal”. Just as an aside, we had a saying when I was in college; normal is a setting on the washing machine.
· I made sure to park my car at the far end of the parking lot at the hospital-it served 2 purposes, first and foremost, it was easy for me to find and second, it forced me to walk a bit further and get in some exercise that way. Even when the weather was bitter cold, I parked at the far end.
· I use the staircase at work; I’m up on the third floor. If the weather was bad and I wasn’t going for my walk outside, I would walk the halls and stairwells.
· At home: Watching TV? Stand up and march in place. Put on some music, dance. Vacuum. Do housework. It’s all movement. It helps release the stress.
· Even if you can take only 5 or 10 minute intervals it adds up and you are doing something to take care of you. No excuses. There are ways to keep moving. Speak with your lifestyle coach, they can help you with choosing activities.

Nutrition under pressure. My naturally curly hair lost its curl in some places, it was weird to see. I was frantically running around and really wanted to eat and could not find time. Some nights I would get home and have cold cereal for dinner, it was easy.

Here is what I learned: people were asking me what they could do for me. I told them small prepared meals. I got bags of frozen soup and homemade chicken dinners and my friends Ralph and Barbara still don’t understand that the saffron chicken and rice they made me still gives me a warm feeling when I think of it.
· When you have these meals in the house you can get home and just heat something up.
· Here’s something else that has seen me through the last 7 months—I started packing food to take to the hospital with me. I brought food from home.
· Soup in a microwaveable soup mug, a sandwich with baby carrot sticks or cut up veggies, a bag of cut up fruit, a protein bar, cheese sticks, easy to make and toss in a bag and then I didn’t have to stop at a fast food place or any place for that matter. I could sit and visit and catch my breath and eat.

If you find yourself with an illness or injury that leaves you rendered somewhat immobile, know that you can still take control, be empowered.
There are still activities you CAN DO despite a bum knee, a bad back.
· Ask your medical provider for some guidance, they can probably refer you to a physical therapist who can help you with some activity.
· Contact your lifestyle coach for assistance.
· There is a program called Sit and Be Fit, it is geared toward seniors but the exercise can certainly be applied to those with limited mobility.
· Knee problems? You can still move your upper body. Upper body aches? You can still move your lower body.
· All movement counts as activity and don’t let the negative thinking get in your way.

Good nutrition and even limited physical activity will help improve your mood, helps you to stick with the program and can help with depression that can creep in when you don’t feel well.

Well, I have never made it a secret that I like quotes. I started this blog with quotes and I shall end it with quotes. I couldn’t make up my mind which one I liked best for this so will include all three. I hope one of them inspires you.

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” Norman Vincent Peale

“Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.” Wayne Dyer

“We can do anything we want to if we stick to it long enough.” Helen Keller

Grilled Steak Tacos with Poblano Mango Salsa

I get Saveur magazine, a cooking magazine. The June-July issue has an ad for Beef-It's What's for Dinner. The featured recipe is from a rancher out of Big Sandy, Montana. Hete is the recipe:

Totale recipe time: 50-55 minutes. Serves 4

1 lb top sirloin steak cut 3/4 inch thick
2 medium poblano peppers
1 medium onion cut into 1/2 inch thick slices
2 cloves garlic minced
1 tsp ground cumin (you may want to use less, or more to taste)
1 medium mango, diced
1/4 cup chopped fresh cilantro
1/4 cup fresh lime juice
1/4 tsp salt (optional)
8 small corn tortillas (6-7inch diameter)
Fresh cilantro springs, lime wedges-optional

1. Place peppers and onion slices on BBQ grill-medium heat if gas grill or medium ash covered coals in using charcoal. Grill covered for 15 to 20 minutes or until onion is tender and pepper skins are blackened, turning occasionally. Place peppers in food-safe plastic bag, close bag. Set peppers and onion aside.

2. Meanwhile, combine garlic and cumin; press evenly onto beef steaks. Place steaks on grid over medium heat on BBQ grill. Grill covered 13 to 16 minutes or 8 to 13 minutes for medium rare to medium turning occasionally. Remove. Keep warm.

3. Remove and discard skins, stems, seeds from peppers when cool enough to handle. Chop peppers and onion. Combine chopped vegetables, mango, cilantro, lime juice and salt in medium bowl. Set aside.

4. Place tortillas on grid, grill, uncovered for 30 seconds on each side or until heated through and lightly browned.

5. Carve steaks into slices. Top tortillas with equal amounts of beef and mango salsa. Garnish with cilantro springs and lime wedges if desired.

Nutrition information: Per serving331 calories, 7 g fat (2 g saturated, 2 g monounsaturated fat)49 mg cholesterol, 229 mg sodium, 39 g carbohydrate, 5.2 g fiber, 3 g protein

Koshary

An Egyptian street food, recipe adapted from Saveur magazine with the help of Cody Custis, epidemiologist and amateur vegetarian chef

4 oz Ditalini pasta, cooked
2 oz Spaghetti, cooked,
1/2 cup Brown Lentils, rinsed
1 cupBasmati Rice or brown rice, cooked (Optional)
1 cup canned Chickpeas (garbanzo beans), drained and rinsed
2 medium onions sliced thin
5 cloves Garlic, minced
1 tsp ground cumin (more to taste)
¼ tsp cayenne pepper
¼ tsp ground ginger
2 TBS white wine vinegar
2 cups canned, crushed tomatoes
1 red bell pepper, chopped
3 TBS canola oil
Combine pastas in bowl, set aside. Put lentils and 4 cups water into a 2 qt saucepan and bring to a boil. Reduce heat to medium -low and simmer, stirring occasionally, until lentils are tender, 20-50 minutes. When lentils are done drain water and transfer to a bowl along with rice (optional) and chickpeas; set aside.
Heat oil and sauté onions til they are limp and browned. Use about 4 TBS of the liquid from onions into a 2 qt saucepan over medium heat (may need to add a little more oil). Add garlic, cumin, cayenne and ginger, cook, stirring for 1 minute. Add tomatoes and vinegar and bring to simmer, cook for 5 minutes. To serve, divide pasta mixture between 6 bowls, top with lentil mixture and sautéed onions. Spoon tomato sauce over each bowl. Serve warm or at room temperature.

Nutrition Facts: 6 servings, per serving
Calories: 300.3
Total Fat 8.4 g
Saturated fat 0.6 g
Polyunsaturated fat 2.5 g
Monounsaturated fat 4.3 g
Cholesterol 0.0 mg
Sodium 297.6 mg
Potassium 638.9 mg
Carbohydrates 50.1 g
Dietary fiber 7.1 g
Protein 9.7 g

It’s May But Feels Like Early March….

Are you anxiously awaiting the first bounties of Spring? More like, are you waiting for Spring period? It’s still cold, gray, snowy, and dreary, the heat is still on in the house and I am still wearing my winter clothes yet the calendar says May 2.

We were hoping to pilfer some beautiful lilacs from an overhanging lilac bush to give to our wonderful Office Manager, Susan, for Administrative Professional Day on April 27 but there are none. Spring Fitness pedometer walking program here at the State begins soon. So, Diane, all you are doing is bellyaching, where are you going with this? Hang on, I am getting there.

It’s all about keeping active, despite the weather. Many participants and former participants in this awesome program that encourages people to engage in 150+ minutes of weekly physical activity are struggling with the cold days, windy days, wet days, and let’s toss in a combination of all three at once. Montana weather can be prohibitive to exercising. Many of us choose to walk as our main activity. I know I do. I am grateful for my dogs who pretty much demand a daily walk, through rain, sleet, gloom of night, to borrow from the post office. I readily admit I must motivate myself to go and walk on those nasty days, which we have seen more than our fair share of this year. (Boy, am I grumbling about this or what??)

I have an exercise bike that I have gotten into the habit of riding daily, I try to do 2 miles and some days only get 1 mile in. The poor bike is disintegrating, a piece of plastic that covers the chain cracked off, it was used and old when I bought it. This brings me to---can’t get to a gym, afford one or even like to go? Used exercise equipment can be found at yard sales, the local newspaper ads, thrift stores. Check out bulletin boards at work. You can certainly purchase something for under $100, I got my bike for $75 (I love to bargain), he wrote Or Best Offer, so I said $75 and first he said no, but then I said, OK, well, you have my phone number, if you don’t get a better offer…. He said “wait”! But, I digress. You get the idea. An inexpensive piece of used exercise equipment can help you during those inclement weather days when you can’t or don’t want to get out and walk or don’t have an exercise facility nearby.

Here are some other tips for you:
· Watching TV? Talking on the phone? Stand up and march in place, swing your arms, during commercials, there’s at least 10 minutes right there for a 30 minute TV show.
· Get some soup cans if you don’t want to buy small hand weights. Lift weights (or cans). Fill a half gallon milk jug with sand (of course, when the jug is empty, silly). Make 2, use as weights, they even have convenient handles. To add more intensity, march in place with the sand filled milk jugs.
· If you have stairs in the house, go up and down the stairs. Be careful to not trip over the dog or cat or do something stupid like I almost did and dance off the top step, slide down the carpeted stairs and almost rip your arm out of the socket when you grabbed onto the railing. Hmmm, on second thought, maybe carpeted stairs is not so wise if you are a klutz.
· I’ve mentioned this before, I lug in 40# bags of wood pellets from the garage to the basement, I carry 10 in and you get your steps in for walking back and forth.
· Vacuum the house, scrub floors-not only is it good exercise but you will have a clean house and an added bonus, it appears to be good therapy for many women I know, sadly, I am not one of them. I don’t clean when I am anxious; it actually makes me more anxious!!
· I love to put music on and dance. The dogs don’t care that you look like a fool and your significant other is probably used to it, so go ahead and have fun.
· When all else fails, buy an exercise DVD or video or an interactive computer exercise program for the TV (I am not endorsing any particular brand). Then, put the DVD in and use it. If your dogs like to lick your face when you are lying down on the floor, banish them to another room.

OK, no more excuses. Get creative. Get moving. Have fun. Breathe. Smile. Repeat.

Re-Energize (or Wake Up From Winter)

***A special shout out of thanks to the State IT crew who helped me get the blog site working so all of you could enjoy this on-line!*** there were lots of technical difficulties. It is still March as I write this, BUT, the temperature has been ABOVE ZERO for several days now. Am I dreaming? I don’t like the long cold days of winter, by this time of year I am quite crabby and my husband is really sick of my complaining about the cold. I am of the firm belief we (humans) are meant to live in sandals, shorts and t-shirts, year round. The tsunamis are giving me pause to think about living in Hawaii. I was in Hawaii last year when we had to evacuate for the tsunami that never was, we were grateful and didn’t fuss about losing a precious day of vacation on the beach to the day spent in a parking lot well above sea level. OK, well, I am getting side tracked, this all started with spring thaw possibly coming to Montana. It’s time to wake up from hibernating. Time to get outdoors. It is safe to start taking walks outdoors and not worry about falling on ice and becoming a member of the broken hip club. Dust off your sneakers and pack away your Yax-Trax. Time to look at all the fund raising walking and running events that will start soon, support a charity and get some physical activity. If you are a State employee or retiree, Spring Fitness will be starting soon. FUN, FUN, FUN! Spring Fitness is is an 8-week program designed to provide a fun and easy way to improve or maintain your health. To register a team (single-member and teams up to 10 members) or for more information click http://mine.mt.gov/programs/SpringFitness/default.mcpx. Find your pedometer and strap it on and get those creaks out of your knees. Ever feel like the Tin Man from the Wizard of Oz? I sure do. Oil me. Are you a gardener? You can get some physical activity by preparing your soil, raking dead grass, hauling bags of fertilizer or horse or sheep poo, whatever you use. Walk the aisles of your favorite nursery or big box store for trees, shrubs for your garden. Of course, make sure the deer approve. Maybe this physical activity thing is new for you. You are getting your sea legs and trying to figure out how to get your 150 minutes per week accomplished.

• Walk. It’s free and it’s easy and you can set your own pace. You can build up to a brisk walk as the weeks progress. Pedometers really help you stick to your goals. If you’re not used to walking, 10,000 steps a day may seem like climbing Mt. Everest, so don’t set yourself up for failure or misery. Start by wearing a pedometer and do your normal routines for a couple of days and log the steps. Then make your goal an additional thousand steps. It isn’t so hard.


• You can dance,


• You can vacuum and oh, think how clean your floors will be.


• Walk your dog, they always appreciate it. And, they are quite good listeners, you can pour your heart out to them about the day you had and they hang on your every word. You may reward them with a belly rub when you get home.


• Don’t have a dog or can’t have one? No worries, volunteer at your local shelter. They always need people to take the dogs for a walk and help socialize them so they will be adopted. Please see article on “Forget the Treadmill, Get a Dog” for more information. http://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?ref=health Other ways to get more steps:


• Park your car further from the door at the store or work.


• Use the stairs. Getting winded? Take the stairs up one flight and the elevator the rest, until you work up to taking the stairs for the entire journey to your destination. The stairs are good for you, again, free exercise equipment. “In one minute, a 150 pound person burns approximately 10 calories walking up stairs and only 1.5 calories riding an elevator.” http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/motivational_signs.htm


• It's real windy this time of year, go fly a kite.

If you have children or grandchildren, they will appreciate your playing with them. I hear that hula hoops are making a comeback. They are fun, challenging and can be good for a laugh. Everyone can always use a laugh. Please refer to the March 9, 2010 blog for more amusing information about laughing.
DID YOU KNOW?
Weight control is important for prevention of and to slow the progression of osteoarthritis affecting the weight-bearing joints (knees and hips) and low back.
1. For every one pound of weight lost, there is a four pound reduction in the load exerted on the knee for each step taken during daily activities.
2. Losing as few as 11 pounds can cut the risk of developing knee osteoarthritis by 50 percent for some women.
3. Weight loss of only 15 pounds can cut knee pain in half for overweight individuals with arthritis.

1. "Weight Loss Reduces Knee-Joint Loads in Overweight and Obese Older Adults With Knee Osteoarthritis," Stephen P. Messier, David J. Gutekunst, Cralen Davis, and Paul DeVita, Arthritis & Rheumatism, July 2005; 52:7; pp. 2026-2032
2. “Weight Loss Resuces the Risk for Symptomatic Knee Osteoarthritis in Women,” David T. Felson, MD, MPH; Yuqing Zhang, MB, MPH; John M. Anthony, BA, BS; Allen Naimark, MD; and Jennifer J. Anderson, PhD, Annals of Internal Medicine, 1992; 116:535 539.
3. Bartlett SJ, Haaz S, Wrobleski P et al. Small weight losses can yield significant improvements in knee OA symptoms. Arthritis & Rheumatism 50[9 (S)], S658. 2004.